CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp

50 Double-unders

35 Sit-ups

30 Burpees to 6″ target

25 Box Jumps, 24/20″

20 Dumbbell Push Press 35/25

15m Dumbbell Lunge

50 Double-unders

15m Dumbbell Lunge

20 Dumbbell Push Press

25 Box Jumps, 24/20″

30 Burpees to 6″ target

35 Sit-ups

50 Double-unders
Performance – 75 singles

Metcon (3 Rounds for reps)

Team of 2 – 30 Minutes:

10 Dumbbell Reps** 50/35

8 Shuttle Runs

*Complete Full Rounds Before Switching*
Performance 40/25

**Dumbbell Reps**

0:00 – 10:00

10 Dumbbell Snatches

10:00 – 20:00

10 Single Dumbbell Hang Clean and Jerks

20:00 – 30:00

10 Single Dumbbell Thrusters

Metcon (Time)

Home No Equipment WOD

8 Rounds:

400m Run

:60 Plank

Metcon (Time)

Home Zoom WOD

60 DB Overhead Squats Right

60 Burpees

60 DB Overhead Squats Left

60 Air Squats